Weight lifting belt?

I have been working with a trainer for 3 years. About 6 months ago started focusing on heavy lifting (squat, DL, OHP, bench) with ancillary work to support the primary. Today, he suggested that I invest in a belt. To put this in context, I was deadlifting - 195# (please don't laugh), which was a 10# improvement over my previous PR. It was ugly, but I didn't hurt myself or drop anything.

If it matters, I am female, 52 Y/O, 5'6", 166 pounds.

For those of you who lift, what are your thoughts of the pros and cons of belts? I always thought they were for really big dudes who are lifting houses or throwing telephone poles. I am not adverse to taking his advice, but I like to do research prior to deciding. I have seen a lot of experienced lifters on this forum, so this was my first stop.

Thank you in advance for sharing! :flowerforyou:

I can't help much, but why would we laugh at deadlifting 195lb??? I thought I was doing pretty well after a year hitting 90kg (198lb) and I have a 20+ year advantage on you!

They're good for forcing you to recruit your abs more, as you're supposed to push your gut out against the belt to create more tension in your core and stabilize it as well.
There's a lot of boogie man myths about it, like it's going to make you not use your core as much (which is total crap if you're using the belt properly), or that it encourages bad form and doesn't allow the trainee to force himself to use good form. That's total crap as well. Your form can still be garbage with a belt as much as it can be without it, and since you don't really start using a belt after having learned the lifts properly anyway, you'll still know how to do the lift properly.
The only downside to the belt is that it de-emphasizes use of the lower back, and if you don't engage your core properly they're going to teach you to not use your abs as you should either, but that's as simple as pushing out against the belt instead of sucking your stomach in or leaving it loose. The lower back thing can be solved by only using it for your highest lifts, and including things like hypertensions in your workout, a small price to pay to increase your lifts.

Another common myth is that the weight you can pull with the belt, you'll never be able to pull without, which is complete and utter garbage. I'm deadlifting close to 435 pounds and previously I couldn't lift 395 without a belt, now that my 1RM is up at 435 I can easily lift 395 without a belt. Your body isn't stupid, it will keep up as long as you pay attention.

I think he's right, a belt is a good investment and can give you bigger returns in your training if you're serious about it, and your deadlift is fantastic and nothing to be embarrassed about.

work on your breathing techniques, mainly vasalvas as these will greatly help strengthen your core and provide support to your spine. at some point you might reach the stage where you need a belt but 195 DL should not be it


http://www.breathing.com/articles/valsalvas-maneuver.htm\
http://www.ncbi.nlm.nih.gov/pubmed/3750086
http://standontheshouldersofgiants.wordpress.com/tag/partial-valsalva/

Belts are great for supporting your abs while lifting, but even better is building a strong core so you don't need a belt. I am personally against using them because I think people should be well rounded and that means developing a strong core to support your lifts.

I have been working with a trainer for 3 years. About 6 months ago started focusing on heavy lifting (squat, DL, OHP, bench) with ancillary work to support the primary. Today, he suggested that I invest in a belt. To put this in context, I was deadlifting - 195# (please don't laugh), which was a 10# improvement over my previous PR. It was ugly, but I didn't hurt myself or drop anything.

If it matters, I am female, 52 Y/O, 5'6", 166 pounds.

For those of you who lift, what are your thoughts of the pros and cons of belts? I always thought they were for really big dudes who are lifting houses or throwing telephone poles. I am not adverse to taking his advice, but I like to do research prior to deciding. I have seen a lot of experienced lifters on this forum, so this was my first stop.

Thank you in advance for sharing! :flowerforyou:

First off. There will be no laughing at 195! that is great! I personally chose to not use a belt. I figure I need to build the stability muscles in my core that allow me to stabilize lifting heavier weights as well. If you have had an injury to your back you may want to consider one, but if not I would for go the belt. Again, my personal opinion.

I don't use a belt unless I feel really stiff.

For deadlifts, I deadlift 405 for 4 reps no belt no straps now. When I was lighter by 40 lbs(205 lbs) but stronger(more muscle/less fat) I could do 495lbs for 4 reps( no belt no straps). I am by no means a power lifter.

If I wanted to go 'heavier' and felt my bad rounding too much, I would have started using a belt and a strap, but I was fine at that point. But I trained for years so that I can strengthen my core/glutes/hamstring/grip so that I did not have to use a belt.

By using a belt, you are pushing OUT against the belt and creating intra abdominal pressure to stabilize your core. IF your glutes/hamstring/core is strong enough, you don't need a belt.

Think of it this way. It's like doing pullups with an elastic band or doing an assisted pullup. It'll still work all the necessary muscles, but eventually you will have to do the pullups on your own.

Just lifting the weight up and down isn't a PR imo. If your form breaks, move down on weight and train properly from scratch.

If your hip drive isn't as strong as it should be, work specifically on workouts that will improve your hip drive. It'll improve your deadlift a lot since most of the power comes from driving your hip forward/up.

This study was something i came across while researching belts for myself : -

http://gregnuckols.com/2013/12/04/should-you-wear-a-belt-or-not-study-write-up/

"Based on the variables assessed in this study, it seems like one could use it to argue for training with a belt. Wearing a belt allows you to lift more weight, and even with the same training weights it increases muscle activation in the quads and hamstrings without decreasing abdominal activation. An argument for beltless training either needs counter evidence or a rationale based on other variables."

Belts weaken lumbar, I don't use one, none of my clients use one, and none of my athletes use one either.

Jesse Short, ISSA-CFT, SSC

Do you have any proof of this?

Belts weaken lumbar, I don't use one, none of my clients use one, and none of my athletes use one either.

Jesse Short, ISSA-CFT, SSC

This would be true IF the belt was worn TIGHTENED all the time. With the exception of Hulk Hogan, I don't see too many lifters wearing belts outside of the gym.

A.C.E. Certified Personal/Group FitnessTrainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition